There are several foundational movements that our training program is centered around here at Ellipse Fitness, and we want to take a moment to break these things down for you. It is ALWAYS most important that we clean up our movement patterns and move functionally BEFORE we consider adding heavy loads.
Packing The Shoulders
Kickboxing, presses, pushes (whether it’s push ups or even while lying down for a chest press) are all better, more stable, and safer when the shoulders are packed.
Try this when standing: push your shoulders as far down and away from your ears as you can, tucking your shoulder blades into your back pockets. Packing our shoulders is easiest to feel and perfect with a farmer’s carry. Roll them back and down as far as you can.
Kettlebell swings are a dynamic and explosive hip hinge. There are no arm-lifts or squats in a kettlebell swing. Keep the kb swinging through upper thighs; somewhere above the knees. As it drops toward the knees the back becomes at risk and there is more squatting involved. For single arm? We are not looking for rotation, but maintaining alignment with an offset load.
A Shoulder Press and Push Press are DIFFERENT! A push press is started by a “push” from the legs; creating momentum. The point of a push press is to push past a “sticking point”.
When a shoulder press is called for, do a shoulder press…maybe just that last rep that you can’t quite complete can be assisted with a push. Shoulder press, also called an overhead press, should be completed with core engagement.
Squats are best performed when thinking about the feet first and work up. Set your feet slightly wider than shoulder width. Grip the floor, putting pressure on the outside of the foot, but also driving through your big toe. Drop your torso between your hips. Come out of the squat by pushing through the outer heel, driving the knees out and tucking the tail (think pointing your belt buckle toward your chin) and breathing into your lower back.
Although there are similarities to a squat, a split squat requires more balance, stability, coordination, and single leg strength. Try this! Start is a kneeling position. Your legs will have two 90 degree angles. From there, stand! Come back down to just a hover or feather touch to the ground. Too intense? Stack a pad or two under your kneeling stance to reduce how deep you have to go.
Love them or hate them, Push Ups strengthen our chest, shoulders, triceps, and core (when properly engaged). Not sure you are engaging your core during a pushup? Try a Hand-Release Push Up. Start your body on top of a stacked airex pad or two (or 3!). Hands on either side of the pad, elbows at 45 degrees.
Step ONE: LIFT the hips/engage the core. Then and only then, push through the hands to your full pushup position. Reset each time to perfect your form.
Hollow Body Hold
The hollow body hold is a foundation movement patterns from kickboxing, to squatting, to slamming balls on the floor. Knowing how to properly hold the hollow body position will stabilize your core and not only improve your performance, but also keep you much safer (especially your back) along the way! TIP: When fully contracted, your upper torso will lift upward slightly, but it’s only from the flattening of your lower back. You do not crunch. Imagine a strong, engaged position hanging from the pull up bar.
Start with the contraction of a hollow body and THEN begin your bicycle movement. The shoulder blade will peel off the floor. The upper body movement comes from that “peeling”, NOT the reaching of an elbow. Keep the elbows wide and drawn back. Your bicycle legs should move more like stairs than a bike.
Start your boxing strong with a proper guarded stance. You can test your strong stance by having someone giving you a little shove from each direction…you shouldn’t tip! Try it on your friends – with a warning! Your shoulders are packed in guarded position, and hands fisted by the cheek bones.
Pivoting in boxing is crucial from a safety standpoint! Pivot your foot so your hips are squared to the bag. Your ankle, knee, hip, and shoulder will all be in alignment and you’ll be fully facing the bag. In the end, this not only keeps you safe, but you’ll also get the full power of your hip into your punch and engage more core muscles. Make sure to come back to the guarded stance after each punch and kick!
A round kick starts with the upper leg elevated and the lower leg parallel to the floor; the chambered position. The foot on the floor is turned out slightly. Aim with your shin, not your toe. It’s the snap the gives the most power to the kick. A repeating roundhouse kick will demonstrate the amount of balance and control needed for a well-developed kick. Chamber your leg and fire!
You hear the cues in almost every boxing class, but have your punches improved over time? Do they feel more stable, powerful, controlled? Go for an ALMOST full extension. Tighten your fist (pretend you are actually punching someone), turn the palm of your hand down toward the floor, and strive to connect with the pointer finger and index finger.
Visualization in boxing works wonders. If there was someone in front of you and you were punching, would it be with a loose hand? You can get as much or as little as you want out of a boxing workout based on what you put into it, and we don’t mean faster speed!